Jun 21 - Riverbend Run

Activity Route: -- Elev. Avg: 167 ft Location: Potomac, VA Elev. Gain: -7 ft Date: 06/21/08 Up/Downhill: [+531/-538] Time: 09:57 AM Difficulty: 3.5 / 5.0 Weather: A Few Clouds 78 F temp; 54% humidity 79 F heat index; winds Vrbl 3 Performance Distance: 8.94 miles Time: 1:36:13 Speed: 5.6 mph Pace: 10' 45 /mi Calories: 1238 Map Elevation (ft) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 11' 39 +0' 54 5.2 -0.4 -10 ft 2 10' 12 -0' 33 5.9 +0.3 +7 ft 3 11' 11 +0' 26 5.4 -0.2 +10 ft 4 9' 53 -0' 52 6.1 +0.5 -7 ft 5 12' 20 +1' 35 4.9 -0.7 0 ft 6 10' 14 -0' 31 5.9 +0.3 0 ft 7 11' 09 +0' 24 5.4 -0.2 -7 ft 8 10' 58 +0' 13 5.5 -0.1 -7 ft end 9' 03 -1' 42 6.6 +1.0 +7 ft Versus average of 10' 45 min/mile

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Jun 20 - Commute In B

Activity Route: -- Elev. Avg: 15 ft Location: Arlington, VA Elev. Gain: +10 ft Date: 06/20/08 Up/Downhill: [+167/-157] Time: 06:57 AM Difficulty: 1.7 / 5.0 Weather: Partly Cloudy 63 F temp; 80% humidity 63 F heat index; winds SW 5 Performance Distance: 4.52 miles Time: 0:20:26 Speed: 13.3 mph Pace: 4' 31 /mi Calories: 245

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Jun 20 - TR Island Run

Easy ride, easy run, but still feeling a little blah. Hips are tight. Activity Route: -- Elev. Avg: 17 ft Location: Arlington, VA Elev. Gain: +0 ft Date: 06/20/08 Up/Downhill: [+150/-150] Time: 06:22 AM Difficulty: 1.5 / 5.0 Weather: Partly Cloudy 62 F temp; 83% humidity 62 F heat index; winds Calm Performance Distance: 2.97 miles Time: 0:28:06 Speed: 6.3 mph Pace: 9' 27 /mi Calories: 415 Map

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Jun 20 - Commute In A

Activity Route: -- Elev. Avg: 251 ft Location: Falls Church, VA Elev. Gain: -325 ft Date: 06/20/08 Up/Downhill: [+554/-879] Time: 05:37 AM Difficulty: 2.9 / 5.0 Weather: Fog/Mist 54 F temp; 100% humidity 54 F heat index; winds Calm Performance Distance: 8.61 miles Time: 0:34:22 Speed: 15.0 mph Pace: 4' 00 /mi Calories: 454

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Jun 19 - Commute Out

Fastest yet? Activity Route: -- Elev. Avg: 160 ft Location: Anacostia Annex, VA Elev. Gain: +309 ft Date: 06/19/08 Up/Downhill: [+938/-629] Time: 05:38 PM Difficulty: 3.5 / 5.0 Weather: Light Rain 73 F temp; 51% humidity 73 F heat index; winds S 5 Performance Distance: 13.11 miles Time: 0:54:40 Speed: 14.4 mph Pace: 4' 10 /mi Calories: 693

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Jun 17 - Commute In B

Activity Route: -- Elev. Avg: 14 ft Location: Arlington, VA Elev. Gain: +10 ft Date: 06/17/08 Up/Downhill: [+206/-196] Time: 07:06 AM Difficulty: 2.1 / 5.0 Weather: Partly Cloudy 66 F temp; 83% humidity 66 F heat index; winds SW 7 Performance Distance: 4.54 miles Time: 0:20:06 Speed: 13.6 mph Pace: 4' 25 /mi Calories: 242

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Jun 17 - PHT Run

Felt very fast. Felt great. Activity Route: -- Elev. Avg: 12 ft Location: Arlington, VA Elev. Gain: +0 ft Date: 06/17/08 Up/Downhill: [+790/-790] Time: 06:10 AM Difficulty: 2.8 / 5.0 Weather: Partly Cloudy 66 F temp; 83% humidity 66 F heat index; winds SW 7 Performance Distance: 4.77 miles Time: 0:49:21 Speed: 5.8 mph Pace: 10' 21 /mi Calories: 658 Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 46 -0' 35 6.1 +0.3 +20 ft 2 11' 00 +0' 39 5.5 -0.3 +40 ft 3 13' 11 +2' 50 4.5 -1.2 -19 ft 4 8' 40 -1' 41 6.9 +1.1 -32 ft end 8' 40 -1' 41 6.9 +1.1 -7 ft Versus average of 10' 21 min/mile

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Jun 17 - Commute In A

Activity Route: -- Elev. Avg: 243 ft Location: Falls Church, VA Elev. Gain: -322 ft Date: 06/17/08 Up/Downhill: [+570/-892] Time: 05:25 AM Difficulty: 2.9 / 5.0 Weather: Fog/Mist 60 F temp; 100% humidity 60 F heat index; winds Calm Performance Distance: 8.53 miles Time: 0:32:04 Speed: 16.0 mph Pace: 3' 45 /mi Calories: 444

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Jun 16 - Commute Out

Very hard rain. Activity Route: -- Elev. Avg: 160 ft Location: Anacostia Annex, VA Elev. Gain: +319 ft Date: 06/16/08 Up/Downhill: [+958/-639] Time: 05:30 PM Difficulty: 3.6 / 5.0 Weather: Thunderstorm Rain 68 F temp; 84% humidity 68 F heat index; winds W 10 Performance Distance: 13.38 miles Time: 1:02:58 Speed: 12.7 mph Pace: 4' 43 /mi Calories: 718

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Jun 16 - Scale

183.4/11.7
Weight high but BF low for 2nd week. Watch the trend.

Approximately the same as last year at this time.

UPDATE: Jun 17 182.6/11.3
Good trend, good confirmation.